Simple Steps to Reversing Insulin Resistance and Preventing Diabetes

7 minute read

Cases of diabetes and insulin resistance continue to increase, but there are ways to prevent diabetes and to promote healthy blood sugar levels.

Recent studies have found ways to reverse diabetes as well as insulin resistance. This is especially important when it comes to protecting your liver, as diabetes can cause serious damage to this vital organ.

Monitoring diabetes is about blood sugar just as much as it is about protecting your liver.

Blood Glucose, Your Liver, and Your Health

Your liver is an insulin-guided organ, so its behavior, function, and health will depend on the levels of insulin in your blood. It also depends on how sensitive the liver is to insulin.

Generally, after you eat, blood sugar levels rise, and in those with pre-diabetes or diabetes, the pancreas is triggered to release insulin. When blood sugar levels are high, the liver’s natural response is to absorb glucose, and this can fill up liver cells.

Your liver can only absorb, store, and release glucose based on what insulin tells it to do. It has no way of detecting the blood sugar levels itself. Because of this, it becomes critical to protect your liver and promote optimal health and function.

Uncontrolled diabetes can cause serious damage to the liver when glucose storage becomes excessive. Most people don’t realize that managing and preventing diabetes is about more than just blood sugar, it’s about liver health too.

Diabetes is also strongly linked to obesity and excess weight, which can also cause a problem for your liver. Fatty deposits can accumulate around your liver, which can cause scarring and interfere with effective function. This not only makes blood glucose management harder, but it increases your risk of fatty liver disease and cirrhosis.

Preventing diabetes or reversing the condition can help protect your liver and your health.

Reversing Diabetes

Recent research has found that it’s now possible to reverse type-2 diabetes, pre-diabetes, and insulin resistance. The even better news is that these tips and lifestyle changes are easy to do, and anyone can try them.

If you suffer from diabetes or are one of the thousands at risk, then these are the changes you need to start making. With five simple steps, you can prevent diabetes or insulin resistance, and even reverse the condition.

Diet Changes

When it comes to diet and diabetes management, the key is to control blood sugar levels, reduce inflammation and oxidative damage, and to improve liver detoxification. Achieving each of these is the best way to reverse both diabetes and insulin resistance.

To do this, you need to focus on a diet that is full of fiber, rich in fruits and vegetables, and low in starches and sugars. Fiber helps to slow digestion, which helps control sugar absorption and blood glucose levels, so this is a must for any diet.

Fruits and vegetables are high in antioxidants and anti-inflammatory compounds, which protect against oxidative damage and inflammation. You also want to include foods that contain healthy fats like omega-3 fatty acids and foods that help to detoxify the body.


Regular physical activity is essential for insulin sensitivity and regulation. By improving circulation and reducing fat storage, exercise helps to improve sugar metabolism and reduce diabetes and its complications.

All you really need to do is thirty minutes of walking each day. This will reduce blood sugar levels, but more vigorous exercise can actually reverse insulin resistance and diabetes. Interval training, in particular, is a great way to improve your metabolism and get better control over blood sugar.

| Related: 6 Exercises to Help Fight Fatty Liver Disease |

Manage Stress

Stress increases inflammation throughout your body by way of excess production of the hormone cortisol. It also promotes weight gain.

Inflammation and excess weight contribute to insulin resistance, which can ultimately lead to diabetes. Exercise will help combat stress, but there are additional things you can try to help you manage stress in a healthy way.

Regular meditation, mindfulness, deep breathing exercises, and yoga are all beneficial ways to reduce stress. You end up more relaxed with reduced inflammation and with less risk for insulin resistance or diabetes.

Supplemental Support

There are several natural liver health supplements you can add to your diet to help control blood glucose and reduce or reverse insulin resistance. Depending on the severity of your condition, you should speak with your doctor about which supplements would work best for you.

Outside of a high-quality multivitamin and mineral supplement, the top supplements to try, include:

♦ Calcium, magnesium and vitamin D

♦ Fish oil

♦ Zinc

Consider a high-quality supplement that can help support your liver and kidney function and protect it from damage and disease. Understanding the important role that your liver plays in diabetes and blood sugar management, shows us that these supplements are necessary for treating or reversing diabetes and insulin resistance.

Milk thistle: This seed extract works to support liver function naturally, and it can even reverse signs of liver scarring in cases where the damage is not too severe.

ALA: Alpha-lipoic acid is an antioxidant that protects the liver from damage and boosts its metabolic function. This provides strength and support for your liver when it comes to storing and releasing glucose.

Tocotrienol: This is a specific extract of vitamin E that protects the liver from oxidative damage and scarring. It also boosts liver metabolism, which makes it easier for diabetics to control blood sugar levels.

NAC: N-acetyl cysteine is a natural compound that supports your antioxidant and detoxification functions in the body. With this additional support, your liver does not have to work as hard, and you can prevent insulin resistance and liver damage.

The Bottom Line

Following these tips will not only promote overall health, but it can also help to trigger your bodies way of naturally controlling blood glucose. These tips can also help you develop a healthy and efficient metabolism while helping to prevent age-related diseases.

Pre-diabetes and even type-2 diabetes do not have to be scary, as there are now many things you can do to prevent them and even reverse them. Make the right changes to your life and promote healthy blood sugar levels, a healthy liver, and a healthier you.

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